Healthy Eating on a Dime

Pages

Saturday, December 31, 2011

Hard to believe 2011 is already coming to a close and that tonight marks the start of 2012.

With the holiday season coming to an end we've all probably eaten our fair share of holiday treats; I know I have. With the new year typically comes resolutions to eat healthier, workout more, etc. New Year's Eve is the perfect time to get the ball rolling on your healthy lifestyle. Going to a New Year's party doesn't have to mean taking in thousand of calories. Here are some of my favorite tips to help you stay healthy as you ring in the new year.

1) Fill up your plate with vegetables and fresh fruit rather than the selections from the cheese plate. Fruits and vegetables are high in fiber, which will help keep you full longer. Opt for hummus or other bean dip rather than creamy dressings to dip your vegetables.

2) If you can't skip the cheese tray, make sure to stick to one serving which is one ounce of cheese, or roughly four dice. Opt for goat or feta cheese as these are slightly lower in saturated fat. If possible, skip the crackers.

3) Bring a healthy dish to the party. This way there is guaranteed to be at least one healthy option for you to enjoy.

4) Follow the plate method: fill up 1/2 your plate with vegetables, 1/4 protein (such as fish, nuts, chicken) and 1/4 starch (such as rice, pasta, bread, potatoes). Try to stick to this as best as possible. This will help keep what you are eating in check.

5) Don't hang around the food table. You will be tempted to mindlessly nosh on more than you are actually hungry for. Serve yourself and walk away from the food table to enjoy the party.

6) Be careful what you choose to drink. Holiday cocktails and beverages can be very high in empty calories. Opt for a glass of wine, light beer, or a cocktail made with seltzer or diet soda. And be sure to drink plenty of water.

7) If you know you won't be able to skip dessert, make sure to leave some room. Stick to one or two small desserts that you can't live without.

Sunday, October 16, 2011

I have been unintentionally neglecting this blog for the past month. Since I started my new job and I am still teaching at night as well, I have been super busy. But I promise I have not forgotten, so I just wanted to pop in and say a quick hello! I am just sitting down to work on planning my grocery list/menu for the week, as Sunday is my day to hit up the grocery store before the craziness of the week begins.

I've been searching to find healthy, easy dinner ideas/recipes to prepare on weeknights or to prepare ahead of time. Having a slow cooker has definitely been a big help. I can throw a few ingredients together in the morning before I leave for work, and then dinner is ready and waiting when I get home. I'm always looking for new ideas to keep things fresh.

Some of my favorite weeknight recipes that I have tried or are on my list to try:

Monday, September 12, 2011

After researching gyms in my area, I finally settled on a gym this past Saturday. Before making my final decision, I tried out one of the zumba classes offered on Saturday mornings. I went to the gym for the first time tonight as an official member, and I can confidently say I made the right decision.

If you currently belong to a gym or have ever looked into joining a gym, you know that it can be quite a costly investment. But a gym membership doesn't have to empty your pockets. Here are some money saving tips that I learned while searching for an affordable gym.

Do your research. Ask friends and co-workers which gym they belong to and find out whether or not they are satisfied. I also used the internet as a resource to locate gyms in my area and read client reviews.

Know which amenities are important to you. Decide which amenities and features you cannot live without, and which ones would just be an added bonus. Fancier gyms will typically present a higher cost than gyms offering only basic amenities. I knew that I wanted to find a gym that offered group exercise classes, especially zumba. I also wanted a gym that had enough cardio equipment, so that I would not have to waste time waiting around to get on a machine.

Test out the facilities before committing. Many gyms offer you the opportunity to try the gym for free for a day or even up to a week before joining. This gives you the chance to see if the gym will be a good fit for you. This is an important part of joining a gym. You would hate to sign a costly one year contract only to find out you hate the gym.

Decide whether you want a month to month contract or long-term contract. Many gyms require you to commit to a one-year contract with a pricey cancellation fee. If you know you will be using the gym for at least a year, this could be an okay option. However, if you are unsure about joining the gym, you may be better off looking for a gym with no long-term contracts. Some gyms offer clients both options, and they usually offer a price-cut incentive to individuals willing to pay for a full-year upfront.

Take advantage of employer or health insurance incentives. Find out if your employer offers any discounts or incentives for employees who belong to the gym. I got a discount on both my joining fee and my monthly rate because my employer has a special contract with my gym. Some insurance companies provide gym reimbursement, so it is worth checking to see if yours offers this benefit.

Look for special promotions. At certain times of the year, gyms offer special promotions. When I signed up for my gym membership, they were offering one month free (I only had to pay the $25 joining fee).

Think outside the box. A gym is not the only place to get a great work out. If a gym just doesn't fit in your budget right now, this doesn't mean you can't be physically active. Going for a walk, run or bike ride around your neighborhood can be a great workout. Workout videos can be a great option, as well. If you don't want to spend the money on a dvd, check out exercise tv or search for videos on the internet.

"Guys, looking at things from this angle sometimes really helps!"

Whatever you decide on, just make sure it is the right fit for you. Find a place where you have fun and will feel comfortable working out. If you enjoy working out, you will be more motivated to hit the gym (or tune to a workout video)!

Saturday, September 10, 2011

Ever since I left NYC, I have been longing for some delicious soft-serve. My old roommate and I used to frequently make the 20 block walk from our apartment to one of our favorite frozen yogurt spots, 16 Handles. One of our favorite things about 16 Handles, was the fact that it was self-serve. This meant you could get as little or as much yogurt and toppings as you desired that day. Not only was their soft-serve tasty, but they had a ton of both fruit and candy based toppings to choose from. The fro yo wasn't the cheapest, but it was definitely worth the splurge for the ocassional treat. Plus, the one time they offered a Groupon, my roommate and I jumped at the opportunity to purchase one and save a little dough.

Although we have a TCBY here and many other popular ice cream places, I have definitely been missing the opportunity to assemble my own soft-serve concoction. It definitely suits the way I like to eat. I love to eat a little bit of everything rather than have to make the decision on one flavor and one topping!

Well, today I discovered this new place that just opened this past Thursday called 32 Degrees. Just like 16 Handles, this place is a self-serve yogurt bar. They had a ton of flavors and an array of fruit, nut, chocolate and candy toppings to choose from. Just like other self-serve yogurt places, you pay by the ounce, so you have the ability to control the cost of your sweet treat. As I was very excited to find this place, I went a little overboard with how much I filled up in my cup. I always like to add a lot of fruit, that is one my favorite parts! Although by the time I remembered to snap a picture, it was mostly gone :(

Fro Yo From 32 Degrees

Half eaten deliciousness

I enjoyed it right down to the very last drop.

Do you have a favorite frozen yogurt or dessert place you are willing to spend a little extra moola on every once in a while?

I know I have found my place. I also noticed that their facebook page discusses promotions they offer every once and awhile, I'll definitely have to keep my eyes peeled!

Side Tip: The facebook pages of businesses and companies are great resources to check for specials deals, promotions, and coupons.

And lucky for me, to satisfy my soft-serve cravings the rest of the time, our local TCBY offers a 99 cent waffle cone promotion every Wednesday (and yes that includes the yogurt, not just the cone)!

Friday, September 9, 2011

The past few days the weather here has been beautiful, finally! After a summer full of temperatures in the high 90's, I've been craving some cooler weather. Although I know fall down here will be nothing like the beautiful weather that I am used to, a girl can dream right? I know the temperatures are going to shoot back up soon, so I've been trying to take advantage of the nicer weather as much as possible.

I've been taking this guy for a 30-40 minute run/walk around our neighborhood in the late morning.

How can you say no to this face?

We love spending time outdoors together

Most of the walk is spent with Matson either pulling me to chase a squirrel or to meet a person on the street, so it usually turns in to more of an upper body workout than anything ;)

But Mom, Dad, there is something in the water...I NEED it!

Regardless of this behavior, I always enjoy the time we spend together, especially since I know it will be much more limited once I start my new job next week.

Post-workout Snack

So, anyways...after my little workout with the pup today, I decided to come inside for some post-workout fuel in the form of a mid-morning snack.

Yogurt parfait ingredients, yum!

I mixed together pineapple Chobani yogurt, cherry vanilla granola, and fresh raspberries for a delicious yogurt parfait. I know that may sound like a strange combination, but it was delicious! Sorry, I forgot to take a picture of the final product before devouring it, I was hungry! Pairing together a carbohydrate (granola and fruit) with a protein (yogurt) maintains more stable blood sugars, helping to keep you full longer. When you eat a carbohydrate by itself, you produce an initial spike in your blood sugar that results in a rapid drop in your blood sugar leaving you feeling fatigued and hungry.

Another great thing about this snack, it was an affordable choice. You may be saying, "no way, I don't believe you!" But I promise, I'm not lying!

This week chobani yogurt was on sale for $1.00, which is a great price here. Then I had a $0.30 off coupon I printed from the chobani website. So, I paid only $0.70 for my favorite Greek yogurt! I may have stocked up on extras even though I only had one $0.30 off coupon.

The (non-organic) raspberries were on sale this week for $2.00. I used a handful of raspberries (about 1/4 of the package), so technically that was $0.50 for the cost of the raspberries.

I like to buy organic produce when possible, but we don't have a huge selection of organic produce here. Often the organic produce that is available is at least three times as expensive as the conventional produce. If I find a good sale on organic produce, I stock up! I also like to take advantage of the local farmer's market. Although most small farms are not certified organic, they typically report that they are growing their produce in an organic-style (i.e. without pesticides etc). Okay, enough on that tangent, organics will be a topic for another post at a later date!

The Back to Nature granola is something I purchased awhile ago. It was on sale for $3.79 as part of a Buy One Get One Free Promotion. I paired the sale price with some $1.00 off coupons I had for the items. At Publix, you can use two coupons on a BOGO promotion because you are technically "purchasing" two items. A great way to really save big! So I used two $1.00/1 coupons that I printed off the internet, and I paid $1.79 for two packages ($0.90 per package) of this delicious granola. That means that each serving of granola I use in my yogurt costs probably less than 10 cents...trust me this granola has lasted me a LONG time!

That brings the grand total for my breakfast parfait to less than $1.50! You can't say eating healthy can't be affordable. That is cheaper than going to the drive through for breakfast, and it took about 2 minutes to assemble the entire parfait!

Ever since I left NYC a little over a year ago, I have been a lot less physically active. One of my favorite aspects of NYC was the fact that even on days where I didn't make it to the gym, I still got plenty of exercise walking up and down the city streets.

﻿﻿﻿﻿

View Looking Downtown from Central Park

﻿﻿﻿﻿

Having traded in that NYC lifestyle, I now depend on my car to get most places. Even the closest grocery store is not really in walking distance of our house.

When I lived in NYC, I was lucky enough to have an affordable gym located on the top floor of my apartment building. Although the gym didn't offer any classes, it did provide brand new equipment and an indoor pool. I didn't quite take advantage of the gym as much as I should have, and I definitely miss having a great gym so nearby.

After settling in to my new home in Florida, in an effort to save money, I tried workout videos in lieu of joining the gym. However, I found that I wasn't pushing myself hard enough and was quickly losing interest. ﻿

Sometimes all I want to do is snuggle up on the couch next to this guy!

﻿

Lately I've been feeling a lot more motivated to get back in shape, so even though we will only be living in Florida for about another 6 to 8 months, I've decided to "bite the bullet" and join a gym.

I opted for a gym with two convenient locations that offer an array of classes, including zumba, which is one of my faves! Although it is not the cheapest gym in the area, it is the best option for me.

From past experience, I have learned that I have trouble motivating myself to head to the gym for a 30 minute run on the treadmill. But, if I know there is a class at a certain time that I want to attend, I get a lot more excited to hit the gym. It feels like a lot less work if you are having fun, right?

I look at the extra cost of the gym as an investment in my health for the long-term. A little extra money spent up front will hopefully mean fewer healthcare costs later...think preventative care. Not to mention that since I will be working many 12+ hours a day over the next coming months, I know I will welcome the stress relief and endorphins from hitting the gym.

Has the cost of a gym membership been holding you back from being physically active? Stay tuned for my next post which will offer some tips for fitting the gym in your budget.

Search This Blog

Follow by Email

Followers

About Me

I'm a registered dietitian with a master's degree in Nutrition and Dietetics. I love nutrition, cooking, shopping and saving money. Recently I have gotten in to couponing as an extra way to save money on a tight budget! I decided to create this blog to document my endeavors and hopefully pass on some healthy living tips that can help others!
Contact me at healthyeatingonadime@gmail.com with any questions, comments, etc. I'd love to hear from you!